A+ R A-

W.O.D.

Open Gym

10am-1pm


WOD:

In Teams of two

130 Snatches (95#/65#)

-For time-

*5 Burpees at the top of each minute.

You may power snatch or squat snatch. One partner works at a time. You may split up the reps however you'd like. You can not start again until both partners have finished the burpees.


If you are registered for the Open Sectional you will be doing WOD 12.2. Please come ready to judge/validate other competitors. Good Luck!


Free Beginner WOD at 10am

10 Kettlebell Swings

10 Hand-lift push-ups

10 sit-ups

10 Air Squats

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Freakish Strength with Proper Core Training

CrossFit Games Breakdown 12.2

Coach B Teaches the Snatch

Hunter during the Tough Mudder. Some of those yellow wires contain 10,000 volts of electricity!


11 Pull-ups

22 Sit-ups

33 Double unders (sub = 99 single unders)

400m Run

-AMRAP in 20 min-


WOD 12.2

Conditioning 101

Never Enough CrossFit

Happy Birthday Coach James!


SWOD:

Back Squat 4/4/3/3/2/2 then,

Walking Lunges w/ KBs or DBs, 18 steps x 4 sets then,

GHD Hip Extensions, max. reps in 20 sec x 5 sets


Fix That Squat

GHD Hip Extensions

Might As Well Face It, You're Addicted To....Food?

Happy Leap Year!


WOD:

15 Overhead squats (115#/85#)

10 Burpees

10 Overhead squats

10 Burpees

5 Overhead squats

800m run

5 Overhead squats

10 Burpees

10 Overhead squats

10 Burpees

15 Overhead squats

-For time-


Please be careful when running at CFMG

Surf and Turf Lettuce Tacos

Winter Break Road Trip

Just some of the beautiful ladies of CFMG! Who says doing CrossFit makes you big and bulky!?!?!


SWOD:

A1) Push-press 4/4/4/4/4 (@75% or more of your 1 RM)

A2) Strict pull-ups, max. reps x 4 sets


WOD:

20 Power cleans (135#/95#)

30 push-ups

-3 Rounds-

800m Run

-For time-


Powerful Reasons to use a workout log

Supplement Evaluation Checklist


Congrats to all those who finished the Tough Mudder run this past Saturday and Sunday!

 

New CFMG Members, Foundations starts tonight. Smile


SWOD:

A1) Pistol Squats, 8 reps per leg x 5 sets

A2) Max Games Standard Box Jumps (30"/24") in 1 min x 4 sets


WOD:

In Teams of Two:

AMRAP in 10 min

30 Sit-ups

40 KB Swings (53#/35#)

50 KB Goblet Squats (53#/35#)

Partners may split the reps however they'd like.


Athletes

Your Guide to Exotic Meats

WOD

OPEN GYM from 10 am to 1 pm


Page 116 of 157

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9/17/2014

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9/15/2014

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What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

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9/14/2014

9/14/2014

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9/13/2014

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Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/11/2014

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WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

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9/10/2014

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  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

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9/9/2014

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9/8/2014

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